It is never too late to make better healthy choices. All you need is a goal, a plan, and the desire to live better.

Simple Steps

Avoid Tobacco Products

  • Do not smoke cigarettes or use other tobacco products.
  • Tobacco use is a major risk factor for many chronic diseases, including heart disease and cancer. Quitting smoking can significantly improve your health and wellbeing.

Monitor Your Blood Pressure

  • Have your blood pressure checked regularly. Aim to keep your blood pressure below 120/80 mm Hg.
  • High blood pressure increases the risk of heart disease and stroke. Regular monitoring and management are crucial.

Eat a Healthy Diet

  • Follow a diet consistent with recommendations from the American Heart Association.
  • Include a variety of fruits, vegetables, whole grains, and lean proteins in your diet. Limit saturated fats, trans fats, sodium, and added sugars.

Stay Physically Active

  • Get at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous intensity activity (or a combination) each week.
  • Physical activity helps maintain a healthy weight, reduces blood pressure, and lowers the risk of chronic diseases.

Maintain a Healthy Weight

  • Reach and maintain a healthy weight (body mass index less than 25 kg/m2).
  • Achieving and maintaining a healthy weight reduces the risk of many health problems, including heart disease, diabetes, and certain cancers.

Check Your Cholesterol Levels

  • Have your cholesterol checked. Talk to your doctor about your numbers and how they impact your overall risk.
  • High cholesterol can lead to atherosclerosis and increase the risk of heart attack and stroke.

Monitor Your Blood Glucose

  • Keep your fasting blood glucose at less than 100 mg/dL.
  • Managing blood glucose levels is essential in preventing diabetes and its complications.

Heart Healthy Tips

How to Stop Smoking

  • Decide on a Quit Day and ask your family and friends to support you.
  • Ask your healthcare provider for information, programs, and medications that may help.
  • Avoid places where smoking is allowed and stay away from people who smoke.
  • Keep busy with activities that make it hard to smoke.

How to Manage Your Blood Pressure

  • Take medication as prescribed by your doctor if needed.
  • Achieve and maintain a healthy weight if you are overweight.
  • Increase your physical activity.
  • Reduce your salt (sodium) intake.
  • Eat a heart healthy diet.

How to Improve Your Eating Habits

  • Eat a diet rich in vegetables and fruits.
  • Choose wholegrain foods and low-fat dairy products.
  • Eat fish, especially those rich in omega3 fatty acids (e.g., salmon, trout, herring) at least twice a week.
  • Select skinless poultry and lean cuts of meat. Limit your intake of red meats.
  • Include legumes, nuts, and seeds.
  • Use healthy fats and oils such as olive, canola, corn, or safflower oil.
  • Limit saturated fats, trans fats, and added sugars.
  • Choose and prepare foods with little or no sodium. Aim to consume no more than 1,500 mg of sodium per day.
  • Drink alcohol in moderation if you choose to drink.

Importance of Physical Activity

  • Engage in at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous intensity activity each week.
  • Physical activity improves cardiovascular health, strengthens muscles, enhances flexibility, and boosts mental health.

Start Today!

By incorporating these simple steps into your daily routine, you can significantly improve your overall health and wellbeing. Remember, small changes can lead to significant improvements over time. Start today and take the first step towards a healthier lifestyle!